White Potato vs Sweet Potato

We often think about what we “should” and “shouldn’t” eat. Throughout the day, we decide that some foods are “good” and some foods are “bad.” For example, if you think about foods that are the color white, what comes to mind? White bread, pasta, potatoes… these foods tend to get put on the “bad” list. But is it really that simple? In particular, when it comes to thinking about potatoes and our choices around potato type and preparation, the good vs. bad scenario actually deserves a second look.

What does the nutrition comparison mean for health?

Now that we can see the direct breakdown in nutrition, we should be able to choose a clear winner… Except the answer still isn’t obvious. White potatoes win big in the potassium category, but sweet potatoes pack fewer carbs per serving. They both have a good amount of Vitamin C, but the sweet potato is the heavy hitter when it comes to Vitamin A. So what’s the bottom line? Which one is better for you: sweet potato or white potato?

Potatoes are not evil

They’re actually both good for you. It all comes back to how we think about “good” versus “bad” foods. This way of all-or-nothing thinking is hurtful to our healthy eating goals in general, and it applies to the potato face-off too. So which one is better? It’s all about context, as most whole foods aren’t inherently good or bad. There are few villains of the food world, particularly when you’re talking about whole, plant-based foods (such as potatoes).

So why do white potatoes get such a bad reputation? Much of it comes back to context, and if you think about it, white potatoes are rarely served in a healthy context. Instead, they’re mashed with butter and cream, fried up and served alongside a hamburger, or baked and stuffed with cheese, sour cream and even bacon! These add-ins to mother nature’s perfect little potato add hundreds of calories, not to mention sodium and saturated fat (the less-healthy kind). White potatoes have become a mainstay in the Standard American Diet (it spells SAD for a reason folks), and that gives them a bad reputation that they don’t actually deserve.

Have your potato and eat it, too!

Despite the bad reputation, there are ways to eat both white potatoes and sweet potatoes without destroying your calorie budget. A couple ideas to get you started:

Try bringing a sweet potato in to the office for lunch. With seven minutes in the microwave and a few low-cal toppings like marinara sauce and baby spinach, toasted pecans and shredded cheddar, or pesto and pine nuts, it’s a super-power lunch in a snap! (Also, if you’re in a Lose It! challenge or a fruit and veggie challenge, these little suckers can knock out most of your daily veggie points!)

Whatever you do, as long as you don’t regularly add calorie-heavy toppings, either potato type can be good for you. Eat the one you like or switch it up and try something new. Want more motivation to give potatoes a try in their non-fattening glory? A recent study from McGill University found that potato extract could help with weight loss!